My Vegan Pantry Essentials (+ printable PDF)

I have been planning this post for so so long, but honestly never got around to doing it because I wanted to create a few other pieces of content to accompany it. This week, I committed (aka wrote in my agenda) to actually publishing it and here it is: My Vegan Pantry Essentials.

In the document, you will find 4 main categories:

Breakfast

Lunch & Dinner

Dessert

Snacks

Within each list, you will find a combination of fruits, veggies, grains, protein sources, nuts and seeds. I also organized my list to make it as easy as possible to for you to know which items I buy on a weekly and monthly basis. This will give you a better idea of the foods on my grocery lists and hopefully will be very helpful in coming up with your own.

ALSO: I added a few bonuses to this document: a list of my favorite savoury and sweet spices, a list of my go to cooking oils, a couple of my favorite superfoods and a few vegan cookbooks I absolutely adore.

Keep in mind that this list is nowhere near perfect, it is just what has been working for me and includes foods that I personally really enjoy. If you are not a bean lover, by all means, stick to lentils, tempeh and tofu. If you are gluten intolerant or celiac, ignore all wheat products on the list.

When I transitioned to veganism, these types of lists created by other bloggers and influencers have really came in handy so I thought I would share one with you and maybe it will help you discover new foods and show you how simple it is to eat plant based.

Before sharing the official download link with you, I just wanted to give you a little preview of what a typical day in my life looks like in terms of foods I eat. Note that there can be quite a few variations in this list. For example, since I have more time to spend in the kitchen on the weekends, I will tend to cook more elaborate meals then. I will have pancakes or waffles for breakfast, a Thai soup for lunch and maybe even a vegan poutine for dinner. However, because I know most of us don’t have time to make these type of dishes on a consistent basis, I wanted to share with you a very simple menu that you could follow if you are busy or on the run or if you simply are the type of person who is not thaaat much into cooking but wants to eat delicious foods!

BREAKFASTOats cooked with water and plant based milkFlavoured with cinnamon and a chopped dateTopped with berries or any other fruit I have in my fridge, chia seeds, hemp hearts and a spoonful of nut butter

SNACK – MORNINGI tend to go for a fruit at this time of the day. My go tos are bananas, apples, oranges and kiwis. I also like to snack on energy balls or granola early morning- yep, I never get tired of nuts, dates and oats!

LUNCHUsually lunch consists of leftovers from the night before, so look at the DINNER section for a reference.I will sometimes also whip up two avocado toasts or a quick pea soup – when leftovers are scarce ;)

Steamed sweet potato with tempeh or tofu + a side of salad or oven roasted veggies

Saucy pasta dish either made with butternut squash (think mac and cheeze) or with a tomato sauce (think Bolognese)

All in all, I try and incorporate as much veggies as I can with these dishes to make them more filling and packed with nutrients. For example, I will throw in frozen mixed vegetables into my curry before serving, will add in frozen peas or broccoli to my mac and cheeze and like to add roasted eggplant and chopped carrots into my Bolognese.

Now, since you have been waiting for it... Here is the link to access My Vegan Pantry Essentials.

I would love it if you gave me your comments about it. Are some of my staples some of your favorites too? Were there a couple of items you were not expecting to see on the list? Let me know in the comments section or on Instagram (@muriellebanackissa).